TRICEP EXTENSION (ROPE STANDING)

A classic tricep exercise that is easy to complete and progress. As the individual progresses, it is recommended that they move to overhead and single cable tricep variations. General prescription: 3-5 sets, 5-25 reps.

KB SUPINE SA PRESS

The upside down KB press is an exercise that challenges shoulder neuromuscular control with an unstable load (a factor the body needs to respond to regularly unlike unstable surfaces such as the bosu ball).  General prescription: 3-5 sets, 5-15 reps each side.

WALL HALF-KNEELING KB PRESS

The half-kneeling wall press is an exercise that challenges shoulder neuromuscular control with an unstable load (a factor the body needs to respond to regularly unlike unstable surfaces such as the bosu ball). Using the wall as a reference point will increase stability and decrease compensation from the lower back and hips.  General prescription: 3-5 […]

SEATED BENCH CABLE FLY

This chest fly variation increases stability, minimises compensation from the lower back (excessive extension) and avoids the use of momentum. These three factors will increase the amount of load placed on the chest and the amount of force the chest is able to produce – both crucial for strength and size. General prescription: 3-4 sets, […]

SCAPTION RAISE

The scaption range is useful for improving general coordination, strength and endurance of the muscles that attach and move the scapula. It isn’t a great exercise for “hypertrophy”, but that isn’t its purpose. General prescription: 3-5 sets, 5-20 reps.

SA PRESS AROUND

This chest fly variation trains the chest in its shortened position well and improves the range of motion and protraction ability of the shoulder. It is a great movement for advanced chest development and shoulder health. General prescription: 3-5 sets, 6-15 reps each side.

SA CABLE FLY

This chest fly variation trains the chest in its shortened position well and improves the range of motion and protraction ability of the shoulder. General prescription: 3-5 sets, 8-15 reps each side.

SA HALF-KNEELING LAT ROW

This lat row variation will target and bias load to the (WHAT) lat and decrease the ability of the upper back to produce force and help complete the movement. General prescription: 3-5 sets, 6-15 reps each side.

MACHINE REAR DELT FLY

This is a great beginner movement to train shoulder extension biasing the rear delt. The most important aspect is to avoid moving too far into scapula retraction (shoulder blades) as this will increase contribution from the rhomboids and traps. General prescription: 3-4 sets, 8-15 reps.

REAR DELT CABLE ROW STANDING

The standing rear delt row set-up places the rear delt in the strongest position to complete extension of the upper arm, rather than the upper back and lats doing the majority of the work as they are usually stronger and well-trained.  General prescription: 3-5 sets, 6-15 reps each side.